Welcome to Week 7!

Welcome to Week 7 of the Intermediate and Advanced 12 Week Trainer.

Watch the video to the right to learn how to make Jessica's Chocolate-Peanut Butter- Banana Smoothie.  You can sub in this smoothie for one of your snacks this week.

More, Home/Travel Fat Burning Cardio Options

The Perfect Training Program for Intermediate and Advanced Members

*This training module is laid out Monday through Sunday, with daily recommendations on exercise, nutrition, challenges and motivation tips.

*Workout videos are in playlist format with videos in order from: 1) Warm-Up, 2) Workout, 3) Four Core or Fitness Challenge.

*Most videos have a text description below and an exercise list at the end of the video.  For additional workout diagrams and infographics, visit My Downloads page.

*You must complete the task of the day to move on to the next day. Points, awards and badges will be calculated and tracked by this progression.

*Please comment and share at the bottom of the page to track progress, benchmark workout scores and to share results (also, what you liked most).

*Feel free to encourage one another within the trainer and Member’s only group.

Advanced12-Week TrainerSchedule Download

Advanced12-Week Trainer Infographic

You’re going to own your fitness goal in no time!

 

Step 1: Warm-Up

Please try not to overlook this important staple to any workout program.  If strapped for time, try to move until at a sweat, but just remember the body performs best and is less injury prone when warm.  To maximize this philosophy, use the RundleFit Dynamic Warm-Up below before all workouts.

RundleFit Dynamic Warm-Up Download (Text Version)  

 Here’s a handy, member only infographic for your mobile device:

Workout Anywhere Dynamic Warm Up | RundleFit

Welcome To Week 7! Keep Up The Great Work!

1. Warm-Up

2. Workout: Suspension Trainer AMRAP

Equipment: Suspension Trainer

Intermediate: 15 Minutes and 12 Reps each exercise
Advanced: 20 Minutes and 15 Reps each exercise

1. Suspension Trainer Australian Pull-Ups
2. Suspension Trainer Alternating Lunges
3. Suspension Trainer Push-Ups
4. Suspension Trainer Mountain Climbers
5. Suspension Trainer Squats
6. Pogo Hops (B:20 Reps, I:40 Reps, A:60 Reps)

 Step 3: 4-Minute Total Core (Click the 4-Core & Stretch Tab)

Step 4: Stretch and Cool Down (See Stretch Tab)

Week 7 Workout Ingographic

 

Turn It Up Tuesday: Aerobic Day or Active Rest Day

Using smart training practices means respecting one’s rest periods.  That means, for one’s “Fast Twitch” muscle fibers (the target with our main workouts), joints and nervous system to recover optimally, a rest day or two is needed. However, rest days don’t have to be lazy days.  In fact, active rest targeting “Slow Twitch” muscle fibers (which aerobic activity does) is a great change-up for burning calories and promoting recovery.  This on top of mobility and flexibility practices makes an ideal, in-between workout day.

Step 1: Warm-Up

RundleFit Dynamic Warm-Up Download 

or use the Warm-Up Section’s video.

Step 2: Cardio Workout:

Choose from the following:

Running, biking, hiking, stairs, swimming, basketball, soccer, frisbee, another sport, rock climbing, jumping jacks, burpees, high knees, skiing, cross-country skiing, snow shoeing, hopscotch, bear crawls, playing with the kids or whatever keeps you moving for…

Intermediate: 30 minutes/ Advanced: 33 minutes.

Step 3: Pick a Four Minute Total Core Session

Step 4: Stretch and Cool Down (See Stretch Tab):

Pick at least 6 stretches and hold for 20-30 seconds each.  It’s okay to go through the stretch series a couple of times.  For an amazing post-workout stretch bonus, try foam rolling.  This is the perfect recovery enhancer and can be done anywhere (even if you do not own a foam roller (check out foam rolling on Dr. Oz earlier this year!)

If you typically get sore after workouts, stretching immediately after a workout will help alleviate some of this.  As well, stretching POST-workout will help prevent injury, speed up muscle recovery and enhance overall fitness level. Go to the stretching section to get started on this recovery practice.

Feel free to ask questions below, or in the community area.  We would love to hear your feedback, as well as see group interaction.

Nice work today!  Keep up the great work and stick to your meal plan!  You rock!

-RundleFit-

Wednesday’s Workout:

1. Warm-Up

2. Muffin Top & Love Handle Busting Workout (Video 2)

Intermediate: 3 Rounds
Advanced: 4 Rounds

*No equipment needed*

1. Double Ab Crunch (20x)
2. Squat with an Alternating Side Ab Crunch (20x)
3. Fire Hydrants (10x/side)
4. Fire Hydrant Circles (10x/Side)
5. Fire Hydrant Circles (Other directions) (10x/side)
6. Burpees (10x)
7. Supermans (10x)
8. Russian Twists (20x)

3. 4-Minute Total Core (Video 3 or see 4-Core & Stretch Tab)

4. Fitness Challenge:

Burpees For Time Challenge:

1) Burpees (75x)

5. Stretch and Cool Down

Nice work today!  Post your progress below.

Thursday: Aerobic Day

Step 1: Warm-Up

RundleFit Dynamic Warm-Up Download

Step 2: Cardio Workout:

Choose from the following:

Running, biking, hiking, stairs, swimming, basketball, soccer, frisbee, another sport, rock climbing, jumping jacks, burpees, high knees, skiing, cross-country skiing, snow shoeing, hopscotch, bear crawls, playing with the kids or whatever keeps you moving for…

Intermediate: 30 minutes / Advanced: 33 Minutes

Step 3: Pick a Four Minute Total Core Session

 Step 4: Stretch and Cool Down:

* Pick at least 6 stretches and hold for 20-30 seconds each.

Please comment below.  We would love to hear what you picked for your cardio workout today.  Great job!!

-RundleFit-

Flashback Friday! Who Is Going To Crush Monday’s Score?

1. Warm-Up

2. Workout: Suspension Trainer AMRAP

Equipment: Suspension Trainer

*Always complete the warm-up before starting (Video 1)*

Intermediate: 15 Minutes and 12 Reps each exercise
Advanced: 20 Minutes and 15 Reps each exercise

1. Suspension Trainer Australian Pull-Ups
2. Suspension Trainer Alternating Lunges
3. Suspension Trainer Push-Ups
4. Suspension Trainer Mountain Climbers
5. Suspension Trainer Squats
6. Pogo Hops (I:40 Reps, A:60 Reps)

3. 4-Minute Total Core (Click the 4-Core & Stretch Tab)

4. Stretch and Cool Down

How did the workout go?  Let us know below.

Sweat It Out Saturday/ Active Rest Day!

In case you missed it, Sweat It Out Satruday can either be Friday’s workout, an aerobic day, or if you are really sore, a recovery day.  For the standard/recommended routine, do the following.

If you need a real light day, do the warm-up, walk, EXTRA stretching and foam rolling.  Be sure to keep hydration up!  If you’re feeling ready to go, complete the following:

Step 1: Warm-Up

RundleFit Dynamic Warm-Up Download

Step 2: Cardio Workout:

Choose from the following:

Running, biking, hiking, stairs, swimming, basketball, soccer, frisbee, another sport, rock climbing, jumping jacks, burpees, high knees, skiing, cross-country skiing, snow shoeing, hopscotch, bear crawls, playing with the kids or whatever keeps you moving for…

Intermediate: 30 minutes, Advanced: 33 minutes.

Step 3: Pick a Four Minute Total Core Session

Step 4: Stretch and Cool Down:

Way to go!  Keep up the hard work and enjoy your weekend.

-RundleFit-

Food Prep and Recovery Day!

The first food prep date may seem overwhelming, but after a couple times through, you’ll get the hang of it.  And in no time, this will be a life changing habit.  Follow your food prep guide download and ask questions when needed.

Just remember, food prep is one of those things you just have to do.  It’s literally a master key for weight loss and best health practices.  So in the spirit of fitness, “Just Do It!” 😉  

Don’t forget to relax after food prep, rest and recover. This will give your body time to repair and de-stress.

Post what you are cooking this week down below.  We would love to hear from you.

-Team RundleFit-

Download your meal prep guide below:

RundleFit Food Prep Guide

 

Click the 4-Minute Total Core button to choose a core video.

Beginners will be doing core on Monday, Wednesday and Friday.

Intermediate & Advanced will be doing core Monday-Friday.

4 Minute Total Core

Stretch and Cool Down Post Workout:

*Pick at least 6 stretches and hold for 20-30 seconds each.  It’s okay to go through the stretch series a couple times.  For an amazing post-workout stretch bonus, try foam rolling.  This is the perfect recovery enhancer and can be done anywhere (even if you do not own a foam roller (check out foam rolling on Dr. Oz earlier this year!)

*If you typically get sore after workouts, stretching immediately after a workout will help alleviate some of this.  As well, stretching POST-workout will help prevent injury, speed up muscle recovery and enhance overall fitness.

*Feel free to ask questions below, or in the community area.  We would love to hear your feedback, as well as see group interaction.

Or use this guide and pick at least 6 stretches and hold for 20-30 seconds each.

Don’t forget to post your score below! Great job today!!!